Weight Management Workshop

Nutrition Lecture #1
Calculating Calories, Planning Meals, and Tracking Intake
By: Ashley Jones and Karman Meyer
Vanderbilt University Medical Center Dietetic Interns, ’09-’10

Thursday, June 3, 2010

Myth Busters!
T/F – Eating a late dinner causes more of the calories in your
meal to be stored as fat.

T/F – Carbohydrates turn to fat in your body, so you should
keep the level as low as possible.

T/F – Organic and all natural foods will help to speed up my
weight loss.

T/F – In order to burn fat, all fat should be cut out from the
diet.


Myth Busters!
T/F – Eating a late dinner causes more of the calories in your meal to be stored as
fat.
A calorie is a calorie no matter when you eat it!

T/F – Carbohydrates turn to fat in your body, so you should keep the level as low
as possible.
Excess levels of carbs, fat, and protein are all stored as fat in they body, but adequate amounts are
needed in the body.

T/F – Organic and all natural foods will help to speed up my weight loss.
Organic and natural foods have the same nutrient composition as conventional foods.

T/F – In order to burn fat, all fat should be cut out from the diet.
Fat is an essential nutrient that is needed for brain function, cell growth, etc.


Learning Objectives

List one reason why maintaining a healthy weight is
important

State how many calories are in 1 pound of fat

Name the three macronutrients

List one resource for tracking your intake


Road Map

Why Worry About Weight?

Energy Balance--Calories In and Calories Out

Calculating Needs

Nutrition 101

Meal Planning

Tracking Your Intake


Why Worry About Weight?

High Blood Pressure

Diabetes

Personal Reasons (energy
level, ﬁtting into clothes,
appearance, etc.)

Other Reasons?


Where Are Your Trouble Spots?


king?
Nigh t Snac



king?
Nigh t Snac


Eating O
ut ?


king?
Nigh t Snac Mindless
Eating?


Eating O
ut ?


king?
Eating?

Portio
n Size
s?

Eating O
ut ?


king?
Eating?
High Fat Foods?

Portio
n Size
s?

Eating O
ut ?


king?
Eating?
High Fat Foods?

Portio th?
n Size et Too
s? we
S

Eating O
ut ?


king?
Eating?
High Fat Foods?

We ekend Eating?
Portio th?
n Size et Too
s? we
S

Eating O
ut ?


Fast Food
s?

king?
Eating?
High Fat Foods?

We ekend Eating?
Portio th?
n Size et Too
s? we
S

Eating O
ut ?


Energy Balance

Energy balance describes balancing the calories you take in
through food with the calories you “put out” through exercise

To gain weight: calories in greater than calories out

To maintain weight: calories in equal to calories out

To LOSE weight: calories in less than calories out

YOU can decide how you to balance your calories--how many
calories to intake and output


Energy Balance
It’s all about BALANCING calories in and calories out

You would have to walk for 150 minutes to
burn off the 540 calories in 1 Big Mac

Energy Balance

1 pound of fat = 3500 calories

3500 calories = 500 calorie
reduction/day

To lose 1-2 pounds/week
recommend cutting calories
and increasing exercise to
equal a decrease of 500 to 1000
calories


Calculating Needs

Energy needs are VERY individualized

Dependent on your height, weight, age, gender, amount of
lean muscle mass, activity factor, etc.

verses

~10,000 calories/day ~2,200 calories/day


Calculating Needs
Multiple ways to calculate calorie needs

For weight loss it is best to subtract calories from your
average calorie intake

HOMEWORK!

Keep 3-day diary or log of ALL foods and beverages
consumed

Average all 3 days together

Subtract 500 calories from average for weight loss

Calculating Needs
Example

Intake of 2200, 2400, and 2100 calories over 3 days

Average of 3 days = 2200 calories/day

2200 calories- 500 calories (for weight loss) = 1700 calories/
day

Note: Take into consideration amount of physical activity per
day...if plan to greatly change physical activity subtract
250-300 calories instead


Nutrition 101
Carbohydrates

Fuel for cells--main energy source

Four calories per
gram

Choose ﬁber rich whole
grains...aim to make 1/2 your
grains whole

Oatmeal, whole-wheat breads
and pastas, brown rice,
popcorn (low fat!), etc.


Nutrition 101
Protein

Lean muscle and red blood cell
production

Provides iron and other vitamins
and minerals

Four calories per gram

Choose lean sources over high fat
sources

Fish, poultry, pork, lean meats,
beans, etc.


Nutrition 101
Fat

Needed for production of certain cells
and hormones

Aids in absorption of vitamins A,D,E,
&K

Nine calories per gram

Choose mono- and polyunsatured
sources

Olive oil, canola oil, salmon,
peanut butter, ﬂaxseed, etc.


Meal Planning
Keep meals between the following calorie ranges

Breakfast
300-400 calories

Lunch
400-500 calories

Dinner
400-500 calories

Snacks
Less than 200 calories


Meal Planning
Breakfast Ideas
• 1 cup Oatmeal topped with chopped
nuts and/or dried fruit

• 1 cup yogurt parfait with fruit and
granola

• 1 scrambled egg with toast and fruit

• 2 Tbsp. peanut butter and 1 banana
on whole-wheat toast

• Canadian bacon and 1 scrambled egg
white on whole-wheat English
mufﬁn


Meal Planning
Lunch/Dinner Ideas
• 3 oz. grilled chicken with tomatoes,
asparagus, and ½ cup spaghetti

• 3 oz. baked tilapia with sauteed
sugar snap peas and whole-wheat
dinner roll

• 3 oz. lean-ground turkey burger on
whole-wheat bun with lettuce,
tomato, and light mayonnaise

• Grilled shrimp kabob with peppers,
onions, and pineapple served with
mixed green salad


Meal Planning
The key to successful, healthy meals is starting with a plan for
the week

Plan a list of meals for the week

Make a list of all items needed for the meals that week

Go to the store and purchase only the items on the list

Prevents impulse purchases, which are usually
unhealthy foods



A six-month study involving 1,700 participants trying to lose
weight found that the most successful weight-loss method
was keeping a food journal

Individuals who kept a food journal for 6-7 days a week lost
twice as much weight as those who did not keep a record of
foods they ate



MyPyramid.gov

MyPyramid Plan

MyPyramid
Tracker

Menu Planner


Setting Goals
Make a SMART goal for the
week:

Speciﬁc

Measurable

Attainable

Realistic

Time Sensitive

Example: I will eat 2 servings of
vegetables every day this week

Questions?


Weight Management Workshop

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